CrossFit OC3 – CrossFit Warm-up Weightlifting Bench Press (4 reps ) Metcon Metcon (Time) Performance 100 Sit ups 50 Ball slams 50/35 100 Box jumps 24/20 Fitness 75 Sit ups 35 Ball slams 50 Box jumps/step ups
Colin Cartee
08/02/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) 3 Rounds- Sprint rounds- 25/20 Cal row 20 DB snatch (10/10) 10 T2B Rest 2 minutes Fintess 20/15 Cal row 16 DB snatch (8/8) 10 Knee raises Rest 2 minutes*Score is total… Read more »
08/01/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Front Squat (3-2-1-2-3) 75-85-90-85-75% Metcon Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP- RX+- 50 FT HSW 10 FS 155/105 RX/Performance 10 HSPU 10 FS 135/95 Fitness 12 Push ups 10 FS
07/31/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (Time) Performance Run 1 mile 40 Pull ups 40 C&J 135/95 40 Burpee bar hops Run 800M Fitness Run 800M 30 Assisted PU/ring rows 30 C&J 30 Burpee bar hops Run 400M
07/28/2017
CrossFit OC3 – CrossFit Warm-up Metcon Metcon (AMRAP – Reps) FGB style- Performance 1. Squat cleans 75/55 2. RX+ RMU RX ring dips 3. STO 75/55 4. DU’s 5. Burpees Rest 1 minute Fitness 1. Front Squats 2. Box dips/plate… Read more »
07/27/2017
CrossFit OC3 – CrossFit Warm-up Gymnastics Metcon (No Measure) HSW or Paralette HSPU ** Scaled options on the board! Metcon Metcon (Time) 3 Rounds FT: Performance 20/15 Cal row 20 push ups 20 KB swings 70/55 Fitness 16/12 16 16
07/26/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Push Jerk (EMOM 10 minutes) 3 reps Metcon Metcon (Time) Performance 18-15-12-9-6-3 Hang cleans 135/95 Box jump overs 24/20 Fitness 15-12-9-6-3 Hang cleans Box jump overs or step overs
07/25/2017
CrossFit OC3 – CrossFit Warm-up Accessory Metcon Metcon (Time) 4 Rounds for time- Performance Run 200M 14 Back squats 155/105 Run 200M 14 DB snatch RX+ 70/50 RX 50/35 7/7 Fitness Run 200M 10 Back squats Run 200M 10 DB… Read more »
Outside the Box: CrossFit + Beer(sbee)
With the weather acting like a complete jerk, CrossFitters often find themselves engaging in adult beverage related sports to keep things in check. It’s all about balance here in the corn fed Midwest! Given the fact that there are multiple… Read more »
07/24/2017
CrossFit OC3 – CrossFit Warm-up Weightlifting Snatch (1 RM ) Metcon Metcon (Time) 14 minute AMRAP- Performance 21 Wall balls 20/14 15 CTB 9 Squat Snatches 115/85 Fitness 18 Wall balls 12 Pull ups/assisted pull ups/ring rows 6 Snatches
